During your pregnancy, you will experience a roller coaster of emotions. One minute, you may be excited about maternity Halloween costumes; the next, you may be anxious about telling your boss you’re pregnant. Two minutes later, you might be feeling the worst. If you find yourself feeling overwhelmed and anxious, there are ways to stay calm. Author Dr. Alice Domar offers nine tips to help you keep calm and focused during pregnancy.
Meditation
Meditation can be a great tool for keeping your mind calm and relaxed during pregnancy. This type of relaxation has many benefits, including improving concentration. It’s not just for sitting down to meditate; you can practice it while walking, painting, knitting, or doing any activity you find relaxing. It will not only benefit your health, but the health of your baby as well. It’s important to find multiple ways to cope with pregnancy anxiety, and meditation should be one of them.
While pregnant, most women experience anxiety. High levels of stress during pregnancy are linked to high rates of preterm delivery and low birth weight. In fact, high levels of anxiety during pregnancy are associated with an increased risk of ADHD in the child. The stress hormone cortisol can enter the placenta and lead to developmental problems. However, meditation can help you decrease anxiety by helping you realize that your negative thoughts are not real, and that you should instead focus on the positive.
You can practice meditation during pregnancy by focusing on the sensations underneath your hands. You can also try breathing deeply into your belly and letting your thoughts drift away. Try doing this for five minutes daily and add more time each week.
Exercise
Exercise during pregnancy is great for your overall health, and it can help you stay calm and focused during the stressful time. Regular exercise also helps you to reduce the risk of pregnancy complications such as preeclampsia and gestational diabetes. For more information, talk to your health care provider.
Pregnant women should consult their health care provider before beginning any form of exercise. Some activities are not safe, including sports that require balance. Also, fast-paced water activities, like swimming, are not recommended during pregnancy, as the center of gravity shifts. In addition, contact sports like basketball and football can cause injuries or crashes.
Physical exercise during pregnancy helps to increase the feel-good chemicals in the brain, which contribute to a woman’s well-being. There are many types of exercise that are safe for pregnant women, but you should avoid activities that raise your heart rate. It is also advisable to avoid contact sports and strenuous activities during pregnancy. Swimming is a great way to keep your body toned and is not hard on your joints.
Exercise helps to relieve common aches and pains and prepares your body for labor. Try walking, gardening, or yoga to stay active. You can also try pelvic tilts and side planks to keep yourself physically fit. If you can’t find a local fitness class, you can take advantage of free online classes to educate yourself on pregnancy and postpartum exercise.
Talk therapy
Talk therapy is an excellent option to keep your mind calm during pregnancy. The process involves meeting with a social worker, psychologist, or counselor and discussing your worries and feelings. The therapist will help you learn healthier ways to deal with your emotions, including those that are rooted in your childhood.
Pregnancy can be a stressful time for all expecting mothers. Stress can be debilitating and can lead to unhealthy behaviors. Seeking help early is vital to a healthy pregnancy and baby. It is also important to talk to a trusted friend or family member. Keeping your mind calm can also help you cope with all the changes that are happening around you.
Pregnant women can also benefit from mindfulness practices and physical activity. These practices can release endorphins, which act like natural painkillers. In addition, they can help reduce fears of labor and delivery. Another effective method is journaling. Writing down your thoughts can help you release negative feelings.
Stress and anxiety are common feelings during pregnancy. Women can feel anxious about many things, from finances to responsibilities. Anxiety can also affect their ability to have a good baby. If you are a worried woman, it’s important to seek help. It may be time to talk to a psychologist.
Stretching
Stretching can help keep your mind calm and relaxed during pregnancy. It benefits both mother and baby. Pregnant women should try to do stretching at least once a week. The key is to do it safely, though. Stretching should never be done to the point of straining or pain, or pushing the body beyond its limits.
Pregnancy increases the level of the hormone relaxin in the body. This hormone loosens ligaments throughout the body, including those in the pelvis. This can cause injury, so it’s essential to avoid overstretching. But stretching is good for you, because it helps you stay physically fit during pregnancy.
Pregnant women can also stretch their legs, arms, and neck. The shins of their legs should be parallel to the hips. It’s also good to place a folded towel under your hip. When doing this, try to push your fingertips away from the floor. Hold the stretch for around 20 seconds and breathe deeply.
When performing these exercises, it’s important to keep the body relaxed and avoid bouncing. Stretching exercises help keep your mind calm during pregnancy and help the baby arrive in the best position. Deep breathing also helps with labour pain, which many women experience during pregnancy.
Aerobic activity
Regular aerobic activity can help keep your mind calm during pregnancy. Research shows that women who exercise regularly have higher levels of energy and fewer depressive episodes. The best time to start is during the first few months of pregnancy. A few sessions of 30 minutes of aerobic activity each week will help you feel more energetic and less stressed.
If you’re a runner, you can continue running throughout pregnancy. But you’ll need to adjust your pace and seek advice from a doctor. For instance, you may want to avoid long distance running and exercising during very hot weather. You should also avoid doing sprints and extreme physical activity. You should also make sure to wear lightweight clothing and a supportive bra.
Walking is a good way to start your exercise routine. Even a short walk can calm your mind and reduce your stress level. It’s also good for you and your baby. Remember to warm up and relax before you exercise. It’s also a good idea to start slowly and make exercise a daily habit. Aerobic activity helps keep your mind calm during pregnancy, so you should start with a 30-minute workout and gradually increase it.
Moreover, exercise helps in getting back into shape after pregnancy. It also helps the fetus, as it will be stronger and healthier when you exercise. It also increases the flow of blood in your placenta, which will support the heart of your unborn baby.
Massage
Prenatal massage is an excellent way to keep your mind calm and your body relaxed. Massage is particularly helpful during the first trimester, when morning sickness may be particularly disruptive. Although there is no direct scientific evidence linking massage to reduced morning sickness during pregnancy, research shows that regular massage sessions can help a pregnant woman relax.
Massage has been proven to reduce anxiety in pregnant women. One study found that massage sessions reduced the risk of pregnancy-related complications. In the same study, women who received massage and guided imagery exercises experienced less anxiety during pregnancy. The women who received the massage sessions also reported less pain and fewer side effects than those who did not receive massage.
Research has shown that massage sessions can boost endorphins, oxytocin, serotonin, and dopamine levels, which are neurochemicals associated with happiness. Massage sessions can also help reduce cortisol levels, which are harmful to the mother and her baby. Massage during pregnancy should be performed lying on your side and should focus on your back, shoulders, and legs.
While getting a massage, it is important to remember to relax your muscles and avoid squeezing your legs. This can cause blood clots, so try using the heel of your hand rather than your fingers. You can also focus on breathing and try to relax your body. This will reduce stress and prepare you for labor.
